The Anabolic Window

So, you are familiar with the term? Great. But for those who are not familiar here is a quick run down.

30 mins - 2 hours after a workout, your body is more susceptible to absorbing the protein your body is fed. Meaning gainssss brahhh. Well that's what bro science has taught us thru the years and gym rats, trainers, supplement marketer's, hell even I abide by this gym law. In fact I nevergo without feeding my muscles protein 30 mins after a wo. But!, what we have believed for the last few decades, might be wrong..... whatttt? I know right.

Evidence has come to light that the anabolic window might last up to 6 hours after a workout. The study goes on to suggest that overall consumption of protein is way more beneficial than the timing of protein when your goal is hypertrophy. The study had individuals consume 0.6 grams of protein per lbs through out the day while training and had another group gorge on protein immediately after. The results were very similar in terms of muscle gain.

So what I take from this and what I have been questioning for the last year is does protein timing really make a difference? Not really, overall nutrition is king. And will always be king.

Ref.Brad Schoenfeld, et al. "The effect of protein timing on muscle strength and hypertrophy: a meta-analysis." Journal of the International Society of Sports Nutrition 2013

That's not surprising to me. It's the same with the "no eating after 6pm" nonsense. In fact your body doesn't care when he's fed (just that you might miss energy when not ate enough or too long ago), but only what and how much.